Turning Over A New Leaf

You've heard of former NCAA swimmers and runners turning Triathletes, well I've got a new one for you...Pole Vaulter turned endurance athlete. It seems such an unlikely story but let me clue you into why I thought it was a great idea, and how its even possible in the first place.

First lets take a look at what each sport entails both physically and mentally. Field events generally incorporate speed, strength and jumping ability or reaction time. Pole Vault is all of that with the use of an implement to further your success. You need the foot speed of a short distance sprinter, the jumping ability of a long jumper or high jumper, and the power of a shot putter. The idea is to run as fast as you can with a 15+' pole about 100 ft and plant that into a 2x2 hole in the ground while at the same time jumping as high and tall as you can. Basically its like running into a wall full steam with your arms out and trying to keep them straight. After you leave the ground a lot of physics take over, your kinetic energy bends and loads up into the pole as potential energy as you swing upside down, then uncoils and tosses you higher and higher as you throw yourself over the bar and to your back to a safe landing.

Im used to hard Olympic lifting, repetitious short springs, fighting a pole to bend and throw me in the right direction, analyzing data and videos, dealing with fear and inner conflict. I was there to use my tools, my knowledge and fight the goal, fight the world. Release pent up energy both mental and physical.

flip the switch and you have endurance racing which is an equally hard mental challenge but instead of dealing with it in short portions, you have to wallow in the decisions being made. Strength, flexibility, technique and external tool utilization are similarly involve in being a triathlete, as well as its included numbers game.

So what transcends the boundaries? Shoulder strength for one. In pole vault they are your pivot point and must therefore be highly developed and flexible to take the stresses placed on them. They are not utilized in the swim for propulsion, on the bike to take some weight off my legs and on the run for that final arm pumping kick.

Another great advantage I have is my running form. It had to be dam near perfect on the runway since I needed to have the exact same run within 6" each and every time. My running is efficient and powerful, with the addition of some endurance since no practice was less then 40 or so jumps and a meet was an average of 9 jumps full throttle.

Training wise, I have mental capacity and body awareness to make better decisions and can handle the lifestyle of having to practice at least once a day. I also know my Olympic lifts and have the tecnique that of any major lifting competitor, so im able to extract every ounce of power outword.

My endurence season has now come to a close and im spending more time on lifting and cross training then I am actual running, biking or swimming. Today I visited a Crossfit gym Flatirons Crossfit for the first time ever. They are a big name in the Western section having sent 2 (male and a female) to the Crossfit games. I have previously dabbled in Crossfit WOD and interval training but they take it too the next level of intensity when they start racing these workouts instead of just trying to get through them. Anyway the owner and I had a chat and he seems to beleieve that you can do 80% Crossfit training and still achieve your triathlon goals. Seems like a Cinderella story to me. Can you imagine not having to bike 300 miles plus a week or having to run countless hours to get your 60+ miles in each week? In the coming months im going look into this. I have been moderately successful at making the switch so far having not cut out on putting in my practice time, but trying to figure out how short intense training can translate to endurence.

Until then, make sure you are conducting proper technique in running, swimming, aero positioning, Olympic lifting and save yourself the wasted energy. Dont handicap yourself from the start, or worse...injure yourself.


Lift:

Snatch: 4x5 90,90, 115, 115
Split snatch: 3x3 115,115,115

Not bad considering it was my first time with snatch in 6.5 years

The impression that I get

Workout Wed on the track again after a 1000m swim and 6min Elaine kicks session



1000m ladder:
200=31
400=69
800=3:05
1000=4:00
800=3:12
400=73
200=30

Total: 10:31

Had a little bootie lock after the 1000 but I came back down the ladder strong and finished the last 400 and 200 like a champ. I just have to work on my 800 times because they were off the expected pace!


Ironman... "does not impress me":

When I told a friend of mine recently that I was training for an Ironman she said that she was more impressed when I was competing in the polevault. Stating that if you can walk you can finish an Ironman, "if polevaulting was easier then the Ironman, every skinny-fat weekend warrior would own a pole, not a road bike." I told her but not everyone can do the half in 4h 30 or a Triathlon in under 2h which are near my goals for these events. All take super charged workouts and technical know how.

This person is a kick ass athlete and I respect her opinion fully. I agree that anyone can get off the couch and do a Marathon, Tri, Ironman and it does seem like a lot more people are setting and reaching those goals. I personally will not accept mediocrity, I have to excel in whatever I do and I will always put in 110%. But does this person have a valid point? If so, what competitive realm is best for measuring ones true athleticism?

Yesterday I was asked what will be next after the completion of my half Ironman? Certainly at this point I have no interest in competing a full Ironman unless I qualify for Kona my first run out (top in my age group and around 4hrs for the 70.3), and im unsure if id even otherwise continue with the endurance sports. Due to injury and accessibility a 2nd run out of retirement for polevault does not seem to be an option.

This really only leaves one thing, the thing that was suggested in the opening conversation...Crossfit! Crossfit has been on the scene and gaining popularity for about 5 years now. Last year was the first year for the Crossfit games where workout junkies compete in the same exercises or WOD's for time and also displays of strength. Interval training has been a part of my training for the last 3 years at least, WOD ladies or not and im very much a fan of the weight room and strength training. However enticing as it may be, ive skirted around showing up at a Crossfit gym due to the fact that many of these sessions are more about how fast you can do the workout, rather then doing the movements correctly. As a result, the inexperienced weekend worriers have seen a lot of injuries.

Even still, Crossfit is the most logical next step. Why? Not only does my background and physical make up make me ideal for the sport, it is also a test of full body and mind. Olympic winners in the Decathlon are crowned greatest Athlete in the world. Ten events over 2 days which test multiple uses of strength, endurance and technique. For me a remarkable athlete would have the ability to be challenged to a race in a sport in which he is unfamiliar, and still excel (meaning still be better then avg.). How do you reach world class fitness?
Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlifts, clean, squat, presses, snatch. Similarly, master the basics of gymnastics, pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, Run, Swim, Row.

Five or six days a week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports!

Nice little Saturday for training

5 min bike warm up of about 2 miles

Cindy (untimed)
cable pull for obliques
bench 3x10 150 (no stands= scary stuff)


Swim 1000m

Trial run 4 miles

Also I wanted to mention some good and bad news...The Boulder Half Ironman registration has closed and filled (YES already!!), so ill have to find another race, and im hoping I can find one close by but I know my sister is set on either the Lake Placid or the Boston, or even the Chicago. Alternatively I have a friend at XL Energy Drink who previously worked for New Leaf tea products and im worknig on transfering my partial sponcership. Keep your fingers crossed.

DS out